10/30/2011

I. 8 Minute AMRAP
250m Row/10 Squats/10 Lunges/10 PVC Rollouts/5 Ring Rows

II. Partner WOD
Run together. While one partner is working, the other is holding a plank
400m Run
20 Burpees
40 Wall Balls
50 Box Jumps
60 KB Swings (16kg)
400m Run
60 KB Swing
50 Box Jumps
40 Wall Balls
20 Burpees
400m Run
The plank hold is deceiving.  You think you are going to get a rest, but think again.

III. Stretch